Friday, December 11, 2020

CrossFit Empire South  » WOD »  Friday, December 11, 2020
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CrossFit Empire South – CrossFit

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Metcon (Time)

“Hold Onto Your Butts”

For TIme: (20 min time cap)

30 Power Cleans (115/80)

50 Abmat Sit Ups or 30 Toes to Bar

30 Box Jumps (24/20)

30 Shoulder to Overhead (115/80)

30 Box Jumps (24/20)

50 Abmat Sit Ups or 30 Toes to Bar

30 Power Cleans (115/80)

Burn! 12:00pm

AMRAP 18; Teams of 2:

100 Mountain Climbers

100 Wallball Sit Ups

100 Plate Hops

100 Wallball Thrusters


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